Good Fat in Avocados Increases Absorption of Beneficial Plant Compounds
Irvine, CA. (March 1, 2005) - Research findings published in this month's issue of the Journal of Nutrition indicate that avocados act as a "nutrient booster," allowing the body to absorb significantly more heart-healthy nutrients like alpha-carotene, beta-carotene and lycopene found in fruits and vegetables.
The study was conducted at Ohio State University where adult men and women consumed salad and salsa with and without fresh avocado. The subjects who consumed the meals with 75 grams of avocado (equivalent to 2.5 tablespoons) absorbed 8.3 times more alpha-carotene and 13.6 times more beta-carotene, both of which may promote heart health. The subjects also absorbed 4.3 times more lutein, which contributes to eye health.
The subjects who consumed salsa with 150 grams of avocado absorbed 4.4 times more lycopene, which has been linked to prostate health, while absorption of beta-carotene doubled. Researchers concluded that the monounsaturated fat in the avocados boosted the participants' ability to absorb the beneficial nutrients.
According to Dr. Steven Schwartz from Ohio State University, "Many fruits and vegetables are rich in beneficial carotenoids, but most fruits and vegetables are virtually fat free, which may limit the body's ability to absorb some of these nutrients. Our latest research shows that the natural fat content in avocados increases cartenoid absorption, which offers nutritional advantages over other sources of fat such as salad dressings."
Dr. David Heber, Professor of Medicine at the UCLA School of Medicine and author of What Color Is Your Diet?, concurs with Dr. Schwartz. "While it is well known that fats help in the absorption of colorful compounds that are good for you such as lycopene from tomatoes and lutein from dark greens, the good fats from olives and avocados are better for you than many processed salad dressings made with hydrogenated vegetables oils."
Avocados are a nutrient dense fruit, offering vitamins, minerals and beneficial plant compounds that can help maximize the nutrient quality of the diet. According to the Food and Drug Administration, diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases. California avocados are a part of the National Cancer Institute's National 5 A Day program.
RAW FOOD DIET
A raw foods diet typically consists of unprocessed foods that are not heated above 115 degrees Fahrenheit so as to preserve nutrients otherwise lost during cooking. Proponents claim that besides losing weight and feeling more energetic, they are also avoiding the carcinogens introduced into foods by cooking and protecting the environment from drug- and chemical-dependent, water-wasting big-business agriculture.
Some people do short spurts on the raw diet to cleanse their system of toxins, while others maintain a majority raw diet but do eat some cooked or processed foods. Diabetics can especially benefit from a raw foods diet, as shown in the film Simply Raw, which documents the trials and tribulations of six diabetes sufferers who go on a raw foods diet for one month and effectively cure themselves of their disease.
While humans have been eating raw foods since they first began foraging for their sustenance, the diet really began to catch on in recent years when some high-profile celebrities began touting its health and weight maintenance benefits. Carol Alt, Woody Harrelson, Uma Thurman, Sting and Demi Moore are just a few of the big names who swear by the raw foods diet—and now upwards of 100 raw foods restaurants are in operation across the U.S. For a list of raw food eateries by state, check out the SoyStache website.
Most raw food devotees are vegans, that is, no animal products whatsoever but all the vegetables, sprouts and grains they can muster. Some do eat raw dairy, eggs and even meat—being careful to choose only the freshest stuff so as to avoid getting sick from bacterial contamination.
One shouldn't embark on a raw foods diet without researching how to make a smooth transition and maintain a proper nutrient balance. Some people hire raw food coaches or consult with nutritionists to walk them through the transition or help them through a cleansing, while others do it themselves with help from friends, natural food store employees, and websites. The Best of Raw Food website, for example, has a plethora of information on how to make the transition. It lists replacement foods for first transitioning to and then maintaining a raw food diet, and provides a tutorial on how to gauge the safety of raw foods.
Those serious about going raw will need a good quality juicer, a blender or food processor, large glass containers to soak and sprout seeds, grains and beans, and mason jars for storing sprouts and other food. Dehydrators that blow air through food at less than 115 degrees Fahrenheit are also popular accessories.
There are some cautions to keep in mind. Cathy Wong of About.com warns that some people experience a detox reaction when transitioning, especially if their old diet was rich in meat, sugar and caffeine—but the negative effects (headaches, nausea, cravings) usually only last a few days. Also, she says, going raw is not advised for children, pregnant or nursing women, or those with anemia or at risk for osteoporosis.
Some people do short spurts on the raw diet to cleanse their system of toxins, while others maintain a majority raw diet but do eat some cooked or processed foods. Diabetics can especially benefit from a raw foods diet, as shown in the film Simply Raw, which documents the trials and tribulations of six diabetes sufferers who go on a raw foods diet for one month and effectively cure themselves of their disease.
While humans have been eating raw foods since they first began foraging for their sustenance, the diet really began to catch on in recent years when some high-profile celebrities began touting its health and weight maintenance benefits. Carol Alt, Woody Harrelson, Uma Thurman, Sting and Demi Moore are just a few of the big names who swear by the raw foods diet—and now upwards of 100 raw foods restaurants are in operation across the U.S. For a list of raw food eateries by state, check out the SoyStache website.
Most raw food devotees are vegans, that is, no animal products whatsoever but all the vegetables, sprouts and grains they can muster. Some do eat raw dairy, eggs and even meat—being careful to choose only the freshest stuff so as to avoid getting sick from bacterial contamination.
One shouldn't embark on a raw foods diet without researching how to make a smooth transition and maintain a proper nutrient balance. Some people hire raw food coaches or consult with nutritionists to walk them through the transition or help them through a cleansing, while others do it themselves with help from friends, natural food store employees, and websites. The Best of Raw Food website, for example, has a plethora of information on how to make the transition. It lists replacement foods for first transitioning to and then maintaining a raw food diet, and provides a tutorial on how to gauge the safety of raw foods.
Those serious about going raw will need a good quality juicer, a blender or food processor, large glass containers to soak and sprout seeds, grains and beans, and mason jars for storing sprouts and other food. Dehydrators that blow air through food at less than 115 degrees Fahrenheit are also popular accessories.
There are some cautions to keep in mind. Cathy Wong of About.com warns that some people experience a detox reaction when transitioning, especially if their old diet was rich in meat, sugar and caffeine—but the negative effects (headaches, nausea, cravings) usually only last a few days. Also, she says, going raw is not advised for children, pregnant or nursing women, or those with anemia or at risk for osteoporosis.
Posted by
King Shady
A - Fruits & Vegetables Eat 5 A Day for Better Health
Chef James and the Food Reference Website strongly endorse the 5 A Day program, not only for better health, but for it emphasis on fresh, palate pleasing food! Fruits and vegetables are highly nutritious, especially fresh fruit, fresh fruit juice, fresh vegetables, fresh vegetable soups, fresh salads, etc. They taste good, they are good for you, they are easy and quick to prepare, they look good, they smell good - Holy Moly Rocky - FRESH FRUITS AND VEGETABLES ARE THE PERFECT 'FAST FOOD'!!! And when you are not able to have fresh, then have frozen, canned or dried fruits and vegetables. They are almost as easy to prepare, and contain similar nutrient contents as fresh. Many dried fruits have even higher
nutrient content because they have been concentrated in a smaller 'package'.
Look for the EAT 5 A DAY logo on Official 5 A Day recipes here on the Food Reference Website. RECIPES
The 5 A Day for Better Health Program is a large-scale public/private partnership between the fruit and vegetable industry and the U. S. Government. This national nutrition program seeks to increase the number of daily servings Americans eat of fruits and vegetables to five or more. Along with this main goal, the program works to inform Americans that eating fruits and vegetables can improve their health and may reduce the risk of cancer and other chronic diseases. The program provides consumers with easy ways to add more fruits and vegetables into their daily eating patterns.
5 EASY WAYS TO 5 A DAY
Have a fruit or juice at breakfast daily. Have a fruit or vegetable snack each day.
Stock up on dried, frozen, and canned fruits and vegetables.
Make Fruit and Vegetables Visible in Your Home.
Microwave vegetables for dinner.
9 EASY WAYS TO EAT 5 TO 9
Grab an apple, orange, banana, pear, or other piece of portable fruit to eat on-the-go.
Snack on raw veggies like baby carrots, pepper strips, broccoli, and celery.
Pick up ready-made salads from the produce shelf for a quick salad anytime.
Pile spinach leaves, tomatoes, peppers, and onions on your pizza.
Add strawberries, blueberries, bananas and other brightly colored fruits-fresh, frozen, or canned to your waffles, pancakes, or toast.
Stash bags of dried fruit in your car and at your desk for a convenient snack.
Stir fresh or frozen vegetables into your pasta, noodles, or omelet.
Whip up smoothies made from fresh or frozen berries, ice, and yogurt.
Jazz up your soups or sauces with a can of kidney beans, peas, corn, or green beans.
BACK TO SCHOOL WITH 5 A DAY
Include a serving of fruit in every lunch.
Encourage your child to choose his or her own fruit when shopping.
Try serving fruit in a different way - such as with yogurt as a dip.
Stuff sandwiches with slices of vegetables like bell pepper, tomato, lettuce, carrots, sprouts, or onion.
Send 100% juice boxes.
nutrient content because they have been concentrated in a smaller 'package'.
Look for the EAT 5 A DAY logo on Official 5 A Day recipes here on the Food Reference Website. RECIPES
The 5 A Day for Better Health Program is a large-scale public/private partnership between the fruit and vegetable industry and the U. S. Government. This national nutrition program seeks to increase the number of daily servings Americans eat of fruits and vegetables to five or more. Along with this main goal, the program works to inform Americans that eating fruits and vegetables can improve their health and may reduce the risk of cancer and other chronic diseases. The program provides consumers with easy ways to add more fruits and vegetables into their daily eating patterns.
5 EASY WAYS TO 5 A DAY
Have a fruit or juice at breakfast daily. Have a fruit or vegetable snack each day.
Stock up on dried, frozen, and canned fruits and vegetables.
Make Fruit and Vegetables Visible in Your Home.
Microwave vegetables for dinner.
9 EASY WAYS TO EAT 5 TO 9
Grab an apple, orange, banana, pear, or other piece of portable fruit to eat on-the-go.
Snack on raw veggies like baby carrots, pepper strips, broccoli, and celery.
Pick up ready-made salads from the produce shelf for a quick salad anytime.
Pile spinach leaves, tomatoes, peppers, and onions on your pizza.
Add strawberries, blueberries, bananas and other brightly colored fruits-fresh, frozen, or canned to your waffles, pancakes, or toast.
Stash bags of dried fruit in your car and at your desk for a convenient snack.
Stir fresh or frozen vegetables into your pasta, noodles, or omelet.
Whip up smoothies made from fresh or frozen berries, ice, and yogurt.
Jazz up your soups or sauces with a can of kidney beans, peas, corn, or green beans.
BACK TO SCHOOL WITH 5 A DAY
Include a serving of fruit in every lunch.
Encourage your child to choose his or her own fruit when shopping.
Try serving fruit in a different way - such as with yogurt as a dip.
Stuff sandwiches with slices of vegetables like bell pepper, tomato, lettuce, carrots, sprouts, or onion.
Send 100% juice boxes.
Posted by
King Shady
HOW DO LOW CARB DIETS WORK?
Many people are confused about how low carb diets work. It doesn't make sense to them that you can eat more fat and protein than is traditionally called for and still lose weight.
A low carb diet plan greatly restricts the amount of carbohydrates you consume, as compared with a traditional North American diet, or even compared with a low fat diet. While our bodies would usually burn stored carbohydrates for energy, low carb eating forces the body to burn more stored fat instead. When this happens, your body produces chemicals called "ketones".
Ketones result when your kidneys convert fat to soluble waste. There are test strips that will measure the amount of keytones in your body and getting your body to reach this point is one of the goals of a low carbohydrate diet.
There is a scientific reason behind the development of this diet. Dr. Robert Atkins first introduced the concept of eating a low carbohydrate diet in the 1970s. He noticed that primitive people consumed a diet of mostly meat, vegetables and some fruit. Because this diet was in existence for thousands of years before the development of agriculture, Atkins concluded that the reason most people had difficulty losing weight and keeping it off is that we are eating contrary to the way our digestive system is set up. In other words, our bodies do not support eating wheat, barley and other grains and sugars.
In the 1990s the diet seemed to be rediscovered and became known as the Atkins New Diet Revolution. Since the reemergence of the Atkins diet, other low carb diets have been developed that are variations of it. The Zone Diet, the Stillman Diet, the Hollywood Diet, the Ketogenic Diet and the South Beach Diet are all based on the idea of eating fewer carbohydrates. They all advise eating more protein and limited carbs and inducing the body to burn its own fat.
Low carb diet plans differ somewhat in the amount of carbohydrates they allow, but all advise cutting out all white or starchy foods. The most strict is the 20 gram per day carb limit of the initial stage of Atkins, plus some of the other diet plans. The 20 grams is generally derived from salads and non-starchy vegetables, plus the trace amounts of carbs in sauces, dressings and cheeses.
In the first stages of a low carbohydrate diet, dieters are not allowed to have any milk, fruits, grains, cereals, pasta, breads or "high glycemic index" vegetables such as potatoes, peas, corn and carrots. The missing carbs are replaced with ample amounts of protein.
This is a very low amount of carbohydrate when compared with the large amounts of pasta and grains advised by traditional low fat diet recommendations, so this diet has become quite controversial. Butter is also included, which is another reason for the controversy over low carbohydrate eating plans. The butter is recommended because fat slows down the absorption of carbohydrates into the body and helps to maintain an even blood sugar level.
The whole idea behind Dr. Atkins original principal is that it we gain weight in our Western world because our blood sugar levels are allowed to go too high by eating too much high starch food. Control the carbohydrate levels and you control weight much more easily. Much research has shown this to be true. Of course opposing research has been done too, so the controversy continues to some extent, although it is generally acknowledged by all now that the high carb recommendations of the past were incorrect.
The great difficulty of any severely restricted diet is that most people can end up regaining much of their lost weight because of the difficulty of adhering to the restrictions over the long-term. This can ultimately result in rebound weight gain and is the reason that the modified versions of Atkins diet have evolved. They purport to have more food options and therefore be an easier lifestyle to maintain over the years to come.
The Atkins diet itself though, does gradually increase the amount of carbohydrates you consume as you complete your weight loss, to avoid the extremes of losing then regaining weight. It can me more difficult to follow but are the benefits worth it?
A low carb diet plan greatly restricts the amount of carbohydrates you consume, as compared with a traditional North American diet, or even compared with a low fat diet. While our bodies would usually burn stored carbohydrates for energy, low carb eating forces the body to burn more stored fat instead. When this happens, your body produces chemicals called "ketones".
Ketones result when your kidneys convert fat to soluble waste. There are test strips that will measure the amount of keytones in your body and getting your body to reach this point is one of the goals of a low carbohydrate diet.
There is a scientific reason behind the development of this diet. Dr. Robert Atkins first introduced the concept of eating a low carbohydrate diet in the 1970s. He noticed that primitive people consumed a diet of mostly meat, vegetables and some fruit. Because this diet was in existence for thousands of years before the development of agriculture, Atkins concluded that the reason most people had difficulty losing weight and keeping it off is that we are eating contrary to the way our digestive system is set up. In other words, our bodies do not support eating wheat, barley and other grains and sugars.
In the 1990s the diet seemed to be rediscovered and became known as the Atkins New Diet Revolution. Since the reemergence of the Atkins diet, other low carb diets have been developed that are variations of it. The Zone Diet, the Stillman Diet, the Hollywood Diet, the Ketogenic Diet and the South Beach Diet are all based on the idea of eating fewer carbohydrates. They all advise eating more protein and limited carbs and inducing the body to burn its own fat.
Low carb diet plans differ somewhat in the amount of carbohydrates they allow, but all advise cutting out all white or starchy foods. The most strict is the 20 gram per day carb limit of the initial stage of Atkins, plus some of the other diet plans. The 20 grams is generally derived from salads and non-starchy vegetables, plus the trace amounts of carbs in sauces, dressings and cheeses.
In the first stages of a low carbohydrate diet, dieters are not allowed to have any milk, fruits, grains, cereals, pasta, breads or "high glycemic index" vegetables such as potatoes, peas, corn and carrots. The missing carbs are replaced with ample amounts of protein.
This is a very low amount of carbohydrate when compared with the large amounts of pasta and grains advised by traditional low fat diet recommendations, so this diet has become quite controversial. Butter is also included, which is another reason for the controversy over low carbohydrate eating plans. The butter is recommended because fat slows down the absorption of carbohydrates into the body and helps to maintain an even blood sugar level.
The whole idea behind Dr. Atkins original principal is that it we gain weight in our Western world because our blood sugar levels are allowed to go too high by eating too much high starch food. Control the carbohydrate levels and you control weight much more easily. Much research has shown this to be true. Of course opposing research has been done too, so the controversy continues to some extent, although it is generally acknowledged by all now that the high carb recommendations of the past were incorrect.
The great difficulty of any severely restricted diet is that most people can end up regaining much of their lost weight because of the difficulty of adhering to the restrictions over the long-term. This can ultimately result in rebound weight gain and is the reason that the modified versions of Atkins diet have evolved. They purport to have more food options and therefore be an easier lifestyle to maintain over the years to come.
The Atkins diet itself though, does gradually increase the amount of carbohydrates you consume as you complete your weight loss, to avoid the extremes of losing then regaining weight. It can me more difficult to follow but are the benefits worth it?
Posted by
King Shady
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